Coconut vs. Canola oil — In-Depth Nutrition Comparison
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What are the main differences between coconut and canola oil?
- Coconut is richer in manganese, copper, fiber, iron, selenium, phosphorus, and potassium, yet canola oil is richer in vitamin E and vitamin K.
- Canola oil's daily need coverage for vitamin E is 115% higher.
- Canola oil contains less saturated fat.
- Canola oil has a lower glycemic index than coconut.
We used Nuts, coconut meat, raw and Oil, canola types in this comparison.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +5950% |
| Contains more Vitamin EVitamin E | +7175% |
| Contains more Vitamin KVitamin K | +35550% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.366g | 28.142g | 185% |
| Monounsaturated fat | 1.425g | 63.276g | 155% |
| Vitamin E | 0.24mg | 17.46mg | 115% |
| Saturated fat | 29.698g | 7.365g | 102% |
| Fats | 33.49g | 100g | 102% |
| Manganese | 1.5mg | 0mg | 65% |
| Vitamin K | 0.2µg | 71.3µg | 59% |
| Copper | 0.435mg | 0mg | 48% |
| Fiber | 9g | 0g | 36% |
| Iron | 2.43mg | 0mg | 30% |
| Calories | 354kcal | 884kcal | 27% |
| Selenium | 10.1µg | 0µg | 18% |
| Phosphorus | 113mg | 0mg | 16% |
| Potassium | 356mg | 0mg | 10% |
| Zinc | 1.1mg | 0mg | 10% |
| Magnesium | 32mg | 0mg | 8% |
| Folate | 26µg | 0µg | 7% |
| Protein | 3.33g | 0g | 7% |
| Vitamin B1 | 0.066mg | 0mg | 6% |
| Vitamin B5 | 0.3mg | 0mg | 6% |
| Carbs | 15.23g | 0g | 5% |
| Vitamin B6 | 0.054mg | 0mg | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Vitamin B3 | 0.54mg | 0mg | 3% |
| Vitamin B2 | 0.02mg | 0mg | 2% |
| Choline | 12.1mg | 0.2mg | 2% |
| Sodium | 20mg | 0mg | 1% |
| Calcium | 14mg | 0mg | 1% |
| Net carbs | 6.23g | 0g | N/A |
| Sugar | 6.23g | 0g | N/A |
| Trans fat | 0.395g | N/A | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% | |
| Omega-3 - ALA | 9.137g | N/A | |
| Omega-6 - Linoleic acid | 18.64g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +198.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
7.365 g
Monounsaturated fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
| Contains less Sat. FatSaturated fat | -75.2% |
| Contains more Mono. FatMonounsaturated fat | +4340.4% |
| Contains more Poly. FatPolyunsaturated fat | +7589.1% |
